Eating well can be easy if you’re at home with a fridge full of pre-cut veggies and fresh fruits. But what do you do when you’re traveling and at the mercy of plane or hotel food?

Airports are filled with empty carbs, such as white-flour bagels, buttered pretzels and gooey cinnamon rolls. Hotel continental breakfasts are often just as bad, packing high-sugar, processed breads, including donuts, streudels and Danishes. Snaking on white-flour products the whole day long will leave you with zero energy to make it to business meetings and sightsee. If you’re traveling, it’s crucial that you stick to your healthy habits and take care of your body. All it takes is a little preparation and advance planning.

If you know you’ll be waiting around in the airport before embarking on a long flight, bring along some healthy snacks to fill you up without extra calories. Stock your carry-on with baggies filled with 1/4 cup each of dried fruit and nuts or pack a whole-wheat bagel with a slice of low-fat cheese (mozzarella is a great choice). For a little treat, try 100-calorie snack packs of cookies and chips.

Though it’s great if you have time to plan ahead, last-minute travel arrangements may make it impossible for you to bring a healthy mini-meal. But don’t worry, because not all airport fare will expand your waistline. Try a salad with grilled chicken (go easy on the dressing) or pick up some yogurt and fresh fruit. Just make sure to steer clear of frappuccinos and other sugar-filled coffee drinks.

At a hotel breakfast, opt for scrambled eggs, low-fat milk and fruit. But remember that you are on vacation and are entitled to a little fun with your diet. If in Italy, feel free to indulge in a plate of authentic pasta. Just watch your portion sizes. Have you been drooling over the thought of the rich chocolate cake that’s served in your Berlin hotel? Have a slice by all means, but skip the bread with dinner. No matter where you travel, snack sensibly for all day energy so you’ll have more room for treats at dinnertime and dessert. You’ll also feel better about your body, respect yourself and look fabulous in your vacation photos!

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